It was a good week of training with 3 key workouts and 90+ miles. Tuesday was a 10k progression run, Friday was tempo intervals of 4 x 3K at half-marathon pace and today was a long hard 20 miles at about 20 seconds slower than marathon pace.
Friday's run was tough. There was almost no motivation before the warmup and it was very windy. Planned pace for the 3K tempo intervals was 3:27-28/km or 5:33-35/mi. I was right on target for the first two, but a little too fast on the last two. 3K splits were:
10:21 (3:27/km or 5:33/mi)
10:21 (3:27/km or 5:33/mi)
10:16 (3:25/km or 5:30/mi)
10:10 (3:23/km or 5:27/mi)
This morning's long run was also a tough one. 20 miles consisting of a mile warmup, 18 at MP +:20 per mile (~6:10 pace), and then concluding with a cooldown mile. I ran the first 9 (miles 2-10) in 55:29 averaging 6:10 pace. The 2nd 9 (miles 11-19) was in 53:53 (5:59 pace), maybe a little too fast than I wanted. Average pace for the entire run was 6:09.
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24-30 August
Mon: Noon - 6M @ 7:02 pace; PM - 5M @ 7:10 pace
Tues: Noon - 5M @ 7:10 pace; PM - 10.5M with 10k progression run in 35:14
Wed: Noon - 6M @ 7:04 pace; PM - 9M @ 6:57 pace
Thur: Noon - 6M @ 7:07 pace; PM - 6.5M @ 7:15 pace
Fri: 13M including 4 x 3K @ 1/2-marathon pace w/ 3' easy rec; splits - 10:21, 10:21, 10:16, 10:10
Sat: 7M @ 6:59 pace
Sun: 20M @ 6:09 pace
Weekly Total: 94 miles
1 comment:
Very solid week of running, two good w/o's and a nice long run... three weeks, I'm looking forward to seeing how you do. All the best with the remaining training.
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